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Nutrients in 100 grams ofRomaine Lettuce

Raw Cos Or Romaine Lettuce (Lactuca sativa var. logifolia).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
29%
16%
55%

Vitamins

100gRDA for Men 19-30 years
Romaine Lettuce
Vitamin A436 μg
48%
Raw Cos Or Romaine Lettuce have 436 μg of Vitamin A per 100 grams, which is 48% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
6%
Raw Cos Or Romaine Lettuce have 0.072 mg of Thiamine per 100 grams, which is 6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.07 mg
5.15%
Raw Cos Or Romaine Lettuce have 0.067 mg of Vitamin B2 per 100 grams, which is 5.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.31 mg
1.96%
Raw Cos Or Romaine Lettuce have 0.313 mg of Vitamin B3 per 100 grams, which is 1.96% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.07 mg
5.7%
Raw Cos Or Romaine Lettuce have 0.074 mg of Vitamin B6 per 100 grams, which is 5.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Cos Or Romaine Lettuce have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C4 mg
4.44%
Raw Cos Or Romaine Lettuce have 4 mg of Vitamin C per 100 grams, which is 4.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Cos Or Romaine Lettuce have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.13 mg
0.87%
Raw Cos Or Romaine Lettuce have 0.13 mg of Vitamin E per 100 grams, which is 0.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K103 μg
85%
Raw Cos Or Romaine Lettuce have 102.5 μg of Vitamin K per 100 grams, which is 85% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate136 μg
34%
Raw Cos Or Romaine Lettuce have 136 μg of Folate per 100 grams, which is 34% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Romaine Lettuce
Calcium33 mg
3.3%
Raw Cos Or Romaine Lettuce have 33 mg of Calcium per 100 grams, which is 3.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.05 mg
5.33%
Raw Cos Or Romaine Lettuce have 0.048 mg of Copper per 100 grams, which is 5.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.97 mg
12%
Raw Cos Or Romaine Lettuce have 0.97 mg of Iron per 100 grams, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium14 mg
3.5%
Raw Cos Or Romaine Lettuce have 14 mg of Magnesium per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.16 mg
6.74%
Raw Cos Or Romaine Lettuce have 0.155 mg of Manganese per 100 grams, which is 6.74% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus30 mg
4.3%
Raw Cos Or Romaine Lettuce have 30 mg of Phosphorus per 100 grams, which is 4.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium247 mg
7.26%
Raw Cos Or Romaine Lettuce have 247 mg of Potassium per 100 grams, which is 7.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium0.4 μg
0.73%
Raw Cos Or Romaine Lettuce have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium8 mg
0.53%
Raw Cos Or Romaine Lettuce have 8 mg of Sodium per 100 grams, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.23 mg
2.1%
Raw Cos Or Romaine Lettuce have 0.23 mg of Zinc per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Cos Or Romaine Lettuce:
100 grams of Romaine Lettuce has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A and Folate. It also has some Thiamine, Vitamin B2, Vitamin B6 and Vitamin C. While 100 grams of product has trace amounts of Vitamin B3 and Vitamin E, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Cos Or Romaine Lettuce:
100 grams of Romaine Lettuce has a good amount of Iron and Potassium. It has some Calcium, Copper, Magnesium, Manganese and Phosphorus. While 100 grams of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Romaine Lettuce
Energy17 kcal
0.59%
Raw Cos Or Romaine Lettuce have 17 kcal of Energy per 100 grams, which is 0.59% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.3 g
0.31%
Raw Cos Or Romaine Lettuce have 0.3 g of Fat per 100 grams, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein1.23 g
2.2%
Raw Cos Or Romaine Lettuce have 1.23 g of Protein per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate3.3 g
2.53%
Raw Cos Or Romaine Lettuce have 3.29 g of Carbohydrate per 100 grams, which is 2.53% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars1.2 g
1.64%
Raw Cos Or Romaine Lettuce have 1.19 g of Sugars per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber2.1 g
5.53%
Raw Cos Or Romaine Lettuce have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Cos Or Romaine Lettuce have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.04 g
0.12%
Raw Cos Or Romaine Lettuce have 0.039 g of Saturated Fat per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.11 g
7.06%
Raw Cos Or Romaine Lettuce have 0.113 g of Omega 3 per 100 grams, which is 7.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.05 g
0.28%
Raw Cos Or Romaine Lettuce have 0.047 g of Omega 6 per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water95 g
2.56%
Raw Cos Or Romaine Lettuce have 94.61 g of Water per 100 grams, which is 2.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Cos Or Romaine Lettuce:
100 grams of Romaine Lettuce has a good amount of Omega 3. It has some Carbohydrate and Fiber. While 100 grams of product has trace amounts of Protein and Sugars, it has no Fat, Saturated Fat and Omega 6.